Anyone have any good Bulking Meals? | Health & Fitness | TORN
Anyone have any good Bulking Meals?
    • Mr_FriggleFish [1651360]
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    Thread created on 01:44:32 - 24/02/15 (6 years ago)
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    Last replied 18:11:54 - 07/05/15 (6 years ago)
    I'm looking for easy to make meals, easy to freeze meals and easy to mass cook meals. They also have to be CLEAN and high in calories and protein.
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    Posted on 10:41:36 - 24/02/15 (6 years ago)
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    i don't think i'd freeze anything that is clean except for bread.  than again you probably think mac n' cheese is clean so who knows.

    I don't go a day without cooking something... can't be lazy.

    i'd recommend having your mum buy a rice cooker so you can stick rice in and come back in an hour and it magically cooks itself.. saves you time at least so that way you only have to worry about the protein which can be mass cooked to last a few days. I wouldn't freeze cooked meat though that's a little gross.
    • The_Koala [1585355]
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    Posted on 10:51:40 - 24/02/15 (6 years ago)
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    No such thing as bulking meals mate :) Just adjust your calories and carbs.

    For bulking process you need %40 protein %40 carb and %20 (maybe even 30-30 with fat and carb) fat income. At least 4-5 meals and 6 (to keep you metabolism working) if possible.

    For carbs use brown rice (not normal white ones sorry), oatmeal, sweet potatoes and for variety you can eat light weighted Wasa. Also if these dont keep you full you can eat natural brown (whole grain) bread and supplement you mid-meals with super-food waffles (very low calory snacks to keep you full).

    For fats, fish oil, coconut oil or extra-virgin olive oil also walnuts and almonds. You can also try peanuts (natural peanut butter counts) pistachios. For nuts dont exceed 60g. per day.

    For protein chicken, FISH (especially salmon) and low fatty angus or beef. Boil as much as you can. Don over use the fats that are written.

    Here is an example meal plan including supplements (not for bulking but for mass gain with hypertrophy but should give you a good basis);

    Morning Sup.: 1 scoop of protein and a pill of L-glutamine (1g.)

    Meal I: Oatmeal with non-fatty greek yogurt with walnuts almonds and dried berries + 2 whole eggs (or cottage cheese)
    1 Multi-Vitamin Pill (taking opti-men as basis differs between brands)

    Meal II: Boiled salmon (300g. this would be 200g. if it was any other kind of meat)
    Boiled vegetables (250-300g., beans, brocoli,....)
    1 portion of brown rice (no salt no oil)
    1 Multi vitamin pill

    Meal III: Rice waffles and if you feel the need some boiled chicken (max. 100gr.)

    Pre-Workout Sup.: 2 pills of BCAA (2g.)
    Post-Workout Sup.: 1 scoop of protein + 1 pill of L-Glutamine

    Meal IV: Boiled Chicken breast (200g.)
    Boiled vegetables
    Green leaved salad (no dressing)
    1 pill of multi-vitamin (i dont use this one it depends on your body reaction)

    Notes: This is a more basic structure from my own diet. I tried to give you a basis. I do not use pre-workout sahkes etc. as you can see. That is because I do strength and hypertrophy hyrid workouts based on lean structure mixture... Your meal program depends on lots of things. There are key point like not touching basic sugar at all (only fruits and berries but not more than 2-3 bananas per week this is a common mistake). Dont eat close to your workout you should not be hungry neither full in the stomach... I prepare my meal I and II the day before while preparing meal IV.

    I dont know how readable this is since i tried writing it in 5 minutes at work if you have any questions please do ask.

    Sorry for the bad english I am at work lol :)
    Last edited by The_Koala on 11:08:47 - 24/02/15
    • mug [553318]
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    Posted on 11:17:17 - 24/02/15 (6 years ago)
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    The_Koala [1585355]

    No such thing as bulking meals mate :) Just adjust your calories and carbs.

    For bulking process you need %40 protein %40 carb and %20 (maybe even 30-30 with fat and carb) fat income. At least 4-5 meals and 6 (to keep you metabolism working) if possible.

    For carbs use brown rice (not normal white ones sorry), oatmeal, sweet potatoes and for variety you can eat light weighted Wasa. Also if these dont keep you full you can eat natural brown (whole grain) bread and supplement you mid-meals with super-food waffles (very low calory snacks to keep you full).

    For fats, fish oil, coconut oil or extra-virgin olive oil also walnuts and almonds. You can also try peanuts (natural peanut butter counts) pistachios. For nuts dont exceed 60g. per day.

    For protein chicken, FISH (especially salmon) and low fatty angus or beef. Boil as much as you can. Don over use the fats that are written.

    Here is an example meal plan including supplements (not for bulking but for mass gain with hypertrophy but should give you a good basis);

    Morning Sup.: 1 scoop of protein and a pill of L-glutamine (1g.)

    Meal I: Oatmeal with non-fatty greek yogurt with walnuts almonds and dried berries + 2 whole eggs (or cottage cheese)
    1 Multi-Vitamin Pill (taking opti-men as basis differs between brands)

    Meal II: Boiled salmon (300g. this would be 200g. if it was any other kind of meat)
    Boiled vegetables (250-300g., beans, brocoli,....)
    1 portion of brown rice (no salt no oil)
    1 Multi vitamin pill

    Meal III: Rice waffles and if you feel the need some boiled chicken (max. 100gr.)

    Pre-Workout Sup.: 2 pills of BCAA (2g.)
    Post-Workout Sup.: 1 scoop of protein + 1 pill of L-Glutamine

    Meal IV: Boiled Chicken breast (200g.)
    Boiled vegetables
    Green leaved salad (no dressing)
    1 pill of multi-vitamin (i dont use this one it depends on your body reaction)

    Notes: This is a more basic structure from my own diet. I tried to give you a basis. I do not use pre-workout sahkes etc. as you can see. That is because I do strength and hypertrophy hyrid workouts based on lean structure mixture... Your meal program depends on lots of things. There are key point like not touching basic sugar at all (only fruits and berries but not more than 2-3 bananas per week this is a common mistake). Dont eat close to your workout you should not be hungry neither full in the stomach... I prepare my meal I and II the day before while preparing meal IV.

    I dont know how readable this is since i tried writing it in 5 minutes at work if you have any questions please do ask.

    Sorry for the bad english I am at work lol :)
    semi readable :P probably not for the OP though he will probably be lost. good clean food examples.  

    usually only come to these forums for a laugh here at the responses people give. little shocked actually to see someone who knows what healthy is on here :S
    • The_Koala [1585355]
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    Posted on 11:21:48 - 24/02/15 (6 years ago)
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    The_Koala [1585355]

    No such thing as bulking meals mate :) Just adjust your calories and carbs.

    For bulking process you need %40 protein %40 carb and %20 (maybe even 30-30 with fat and carb) fat income. At least 4-5 meals and 6 (to keep you metabolism working) if possible.

    For carbs use brown rice (not normal white ones sorry), oatmeal, sweet potatoes and for variety you can eat light weighted Wasa. Also if these dont keep you full you can eat natural brown (whole grain) bread and supplement you mid-meals with super-food waffles (very low calory snacks to keep you full).

    For fats, fish oil, coconut oil or extra-virgin olive oil also walnuts and almonds. You can also try peanuts (natural peanut butter counts) pistachios. For nuts dont exceed 60g. per day.

    For protein chicken, FISH (especially salmon) and low fatty angus or beef. Boil as much as you can. Don over use the fats that are written.

    Here is an example meal plan including supplements (not for bulking but for mass gain with hypertrophy but should give you a good basis);

    Morning Sup.: 1 scoop of protein and a pill of L-glutamine (1g.)

    Meal I: Oatmeal with non-fatty greek yogurt with walnuts almonds and dried berries + 2 whole eggs (or cottage cheese)
    1 Multi-Vitamin Pill (taking opti-men as basis differs between brands)

    Meal II: Boiled salmon (300g. this would be 200g. if it was any other kind of meat)
    Boiled vegetables (250-300g., beans, brocoli,....)
    1 portion of brown rice (no salt no oil)
    1 Multi vitamin pill

    Meal III: Rice waffles and if you feel the need some boiled chicken (max. 100gr.)

    Pre-Workout Sup.: 2 pills of BCAA (2g.)
    Post-Workout Sup.: 1 scoop of protein + 1 pill of L-Glutamine

    Meal IV: Boiled Chicken breast (200g.)
    Boiled vegetables
    Green leaved salad (no dressing)
    1 pill of multi-vitamin (i dont use this one it depends on your body reaction)

    Notes: This is a more basic structure from my own diet. I tried to give you a basis. I do not use pre-workout sahkes etc. as you can see. That is because I do strength and hypertrophy hyrid workouts based on lean structure mixture... Your meal program depends on lots of things. There are key point like not touching basic sugar at all (only fruits and berries but not more than 2-3 bananas per week this is a common mistake). Dont eat close to your workout you should not be hungry neither full in the stomach... I prepare my meal I and II the day before while preparing meal IV.

    I dont know how readable this is since i tried writing it in 5 minutes at work if you have any questions please do ask.

    Sorry for the bad english I am at work lol :)

    mug [553318]

    semi readable :P probably not for the OP though he will probably be lost. good clean food examples.

    usually only come to these forums for a laugh here at the responses people give. little shocked actually to see someone who knows what healthy is on here :S
    Ahahah I will try to make it clearer in that case but too lazy to do it now since i am having my tasteless but healthy food :D

    I will take it as a compliment :) but torn itself is an unhealthy habit but thx to work i have time in front of a screen for good amount of time :D my training schedule is the one messing with torn :d I tried to give an abstract overview people mostly dont get that sports and food is actually science and needs to be planned adequately, well as an engineer i feel obligated for my life to be scientific as well i guess XD
    • Mr_FriggleFish [1651360]
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    Posted on 18:57:37 - 25/02/15 (6 years ago)
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    The_Koala [1585355]

    No such thing as bulking meals mate :) Just adjust your calories and carbs.

    For bulking process you need %40 protein %40 carb and %20 (maybe even 30-30 with fat and carb) fat income. At least 4-5 meals and 6 (to keep you metabolism working) if possible.

    For carbs use brown rice (not normal white ones sorry), oatmeal, sweet potatoes and for variety you can eat light weighted Wasa. Also if these dont keep you full you can eat natural brown (whole grain) bread and supplement you mid-meals with super-food waffles (very low calory snacks to keep you full).

    For fats, fish oil, coconut oil or extra-virgin olive oil also walnuts and almonds. You can also try peanuts (natural peanut butter counts) pistachios. For nuts dont exceed 60g. per day.

    For protein chicken, FISH (especially salmon) and low fatty angus or beef. Boil as much as you can. Don over use the fats that are written.

    Here is an example meal plan including supplements (not for bulking but for mass gain with hypertrophy but should give you a good basis);

    Morning Sup.: 1 scoop of protein and a pill of L-glutamine (1g.)

    Meal I: Oatmeal with non-fatty greek yogurt with walnuts almonds and dried berries + 2 whole eggs (or cottage cheese)
    1 Multi-Vitamin Pill (taking opti-men as basis differs between brands)

    Meal II: Boiled salmon (300g. this would be 200g. if it was any other kind of meat)
    Boiled vegetables (250-300g., beans, brocoli,....)
    1 portion of brown rice (no salt no oil)
    1 Multi vitamin pill

    Meal III: Rice waffles and if you feel the need some boiled chicken (max. 100gr.)

    Pre-Workout Sup.: 2 pills of BCAA (2g.)
    Post-Workout Sup.: 1 scoop of protein + 1 pill of L-Glutamine

    Meal IV: Boiled Chicken breast (200g.)
    Boiled vegetables
    Green leaved salad (no dressing)
    1 pill of multi-vitamin (i dont use this one it depends on your body reaction)

    Notes: This is a more basic structure from my own diet. I tried to give you a basis. I do not use pre-workout sahkes etc. as you can see. That is because I do strength and hypertrophy hyrid workouts based on lean structure mixture... Your meal program depends on lots of things. There are key point like not touching basic sugar at all (only fruits and berries but not more than 2-3 bananas per week this is a common mistake). Dont eat close to your workout you should not be hungry neither full in the stomach... I prepare my meal I and II the day before while preparing meal IV.

    I dont know how readable this is since i tried writing it in 5 minutes at work if you have any questions please do ask.

    Sorry for the bad english I am at work lol :)

    mug [553318]

    semi readable :P probably not for the OP though he will probably be lost. good clean food examples.

    usually only come to these forums for a laugh here at the responses people give. little shocked actually to see someone who knows what healthy is on here :S
    It's readable and easy to understand. I don't know if I explained this right. Where I live healthy stuff is expensive and hard to get ahold of. So I mostly eat rice, potatoes,bread,oats for carbs, eggs,moose meat, canned chicken, chicken breasts(sometimes) Greek yogurt, cottage cheese, protein shakes for protein and avocado, eggs, fish oil, peanut butter and what ever else for fat. These are all things I always have at the house. It's just I have a very busy week with school, work and hockey so I need to make my meals in advance. I need a lot of calories in order to put on muscle because I skate pretty much everyday, and it's hard to put on muscle without enough calories. Thanks for the response though. It will really help out any new people that want a structure for their meals. I currently eat 3 big meals and 4 smaller meals through out the day. I'm trying to consume at least 4000 calories. I'm also quite experience with the science and stuff behind working out in the gym and out. "80% diet and 30% Gym because you should be giving it 110%" Sorry about the jumble of writing I'm typing this on my phone in a vehicle.
    • The_Koala [1585355]
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    Posted on 19:26:11 - 25/02/15 (6 years ago)
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    The_Koala [1585355]

    No such thing as bulking meals mate :) Just adjust your calories and carbs.

    For bulking process you need %40 protein %40 carb and %20 (maybe even 30-30 with fat and carb) fat income. At least 4-5 meals and 6 (to keep you metabolism working) if possible.

    For carbs use brown rice (not normal white ones sorry), oatmeal, sweet potatoes and for variety you can eat light weighted Wasa. Also if these dont keep you full you can eat natural brown (whole grain) bread and supplement you mid-meals with super-food waffles (very low calory snacks to keep you full).

    For fats, fish oil, coconut oil or extra-virgin olive oil also walnuts and almonds. You can also try peanuts (natural peanut butter counts) pistachios. For nuts dont exceed 60g. per day.

    For protein chicken, FISH (especially salmon) and low fatty angus or beef. Boil as much as you can. Don over use the fats that are written.

    Here is an example meal plan including supplements (not for bulking but for mass gain with hypertrophy but should give you a good basis);

    Morning Sup.: 1 scoop of protein and a pill of L-glutamine (1g.)

    Meal I: Oatmeal with non-fatty greek yogurt with walnuts almonds and dried berries + 2 whole eggs (or cottage cheese)
    1 Multi-Vitamin Pill (taking opti-men as basis differs between brands)

    Meal II: Boiled salmon (300g. this would be 200g. if it was any other kind of meat)
    Boiled vegetables (250-300g., beans, brocoli,....)
    1 portion of brown rice (no salt no oil)
    1 Multi vitamin pill

    Meal III: Rice waffles and if you feel the need some boiled chicken (max. 100gr.)

    Pre-Workout Sup.: 2 pills of BCAA (2g.)
    Post-Workout Sup.: 1 scoop of protein + 1 pill of L-Glutamine

    Meal IV: Boiled Chicken breast (200g.)
    Boiled vegetables
    Green leaved salad (no dressing)
    1 pill of multi-vitamin (i dont use this one it depends on your body reaction)

    Notes: This is a more basic structure from my own diet. I tried to give you a basis. I do not use pre-workout sahkes etc. as you can see. That is because I do strength and hypertrophy hyrid workouts based on lean structure mixture... Your meal program depends on lots of things. There are key point like not touching basic sugar at all (only fruits and berries but not more than 2-3 bananas per week this is a common mistake). Dont eat close to your workout you should not be hungry neither full in the stomach... I prepare my meal I and II the day before while preparing meal IV.

    I dont know how readable this is since i tried writing it in 5 minutes at work if you have any questions please do ask.

    Sorry for the bad english I am at work lol :)

    mug [553318]

    semi readable :P probably not for the OP though he will probably be lost. good clean food examples.

    usually only come to these forums for a laugh here at the responses people give. little shocked actually to see someone who knows what healthy is on here :S

    Mr_FriggleFish [1651360]

    It's readable and easy to understand. I don't know if I explained this right. Where I live healthy stuff is expensive and hard to get ahold of. So I mostly eat rice, potatoes,bread,oats for carbs, eggs,moose meat, canned chicken, chicken breasts(sometimes) Greek yogurt, cottage cheese, protein shakes for protein and avocado, eggs, fish oil, peanut butter and what ever else for fat. These are all things I always have at the house. It's just I have a very busy week with school, work and hockey so I need to make my meals in advance. I need a lot of calories in order to put on muscle because I skate pretty much everyday, and it's hard to put on muscle without enough calories. Thanks for the response though. It will really help out any new people that want a structure for their meals. I currently eat 3 big meals and 4 smaller meals through out the day. I'm trying to consume at least 4000 calories. I'm also quite experience with the science and stuff behind working out in the gym and out. "80% diet and 30% Gym because you should be giving it 110%" Sorry about the jumble of writing I'm typing this on my phone in a vehicle.
    I see, first of all 7 meals with 3 big + 4 is bit too much, not good for your mouth health (because of ph levels in your mouth) also for your digesting system. For calories I can't tell much. For the program i wrote even though i sold you that it is basic, it is definitely not for beginners. I was (still giving private classes) a personal trainer assistant (yes to the trainer since i wasn't a sports bachelor lol), played 1st division (not is u.s.) american football for 4 years and close combat... I right now do survival sports and body enhancement fitness (lets say something between fitness an body building). I also have experience on nutritions. Not too much on supplements though (since I was either not using or as you can see going low on them). I also have a habit of cooking the day before since this is almost a must to keep your nutrition clean and steady. For me to be able to help you much more specifically i would need to know your full training scheme, your hight, weight, body type and approx. BMI (you can take an objective guess about your fat percentage). If you can give me these we can write you a much better diet.
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    Posted on 19:28:54 - 25/02/15 (6 years ago)
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    Best thing you can do is just prepare a lot on your downtime

    i do not freeze anything only because i would think it would taste odd and it is very odd to me to freeze already cooked meat xP

    I usually have the same meals throughout the day it is just easier to prepare the same thing over and over again. One day i might make nothing but sandwiches, i just grill chicken mass make sandwiches add in some lettuce+tomato pastic wrap each one i make enough sandwiches for a day or two. Or i will mass make rice, and some sort of protein stick it all in different containers so i can grab one container microwave and it's good to go.

    I measure it out to get my calories even through the day i eat every 2 hours on the dot so i will make 5-6 containers of food with X calories each, count in that i will have a shake in the morning one at bed plus other things like cottage cheese, peanut/almond butter, banana or whatever through the day just to hit the calories required for the day. You can easily prepare enough for a few days i usually only do it for 1 - sometimes 2 if i cooked too much.

    Just pick the meal i want for the day and make it in bulk an package it for ease of use bit boring to eat the same thing all day i suppose but it's easy.

    I do not eat any big meals i spread everything out evenly maybe before working out i might have a little bit extra like a few spoonfuls of cottage cheese with the meal.

    I love my rice cooker, it's very nice to just put rice in and come back in ~40 minutes not having to watch it :P there are some days im lazy and i will only cook rice and eat it with canned tuna or eggs all day if i am not in the mood to cook some sort of meat.
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    Posted on 19:39:41 - 25/02/15 (6 years ago)
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    The_Koala [1585355]

    No such thing as bulking meals mate :) Just adjust your calories and carbs.

    For bulking process you need %40 protein %40 carb and %20 (maybe even 30-30 with fat and carb) fat income. At least 4-5 meals and 6 (to keep you metabolism working) if possible.

    For carbs use brown rice (not normal white ones sorry), oatmeal, sweet potatoes and for variety you can eat light weighted Wasa. Also if these dont keep you full you can eat natural brown (whole grain) bread and supplement you mid-meals with super-food waffles (very low calory snacks to keep you full).

    For fats, fish oil, coconut oil or extra-virgin olive oil also walnuts and almonds. You can also try peanuts (natural peanut butter counts) pistachios. For nuts dont exceed 60g. per day.

    For protein chicken, FISH (especially salmon) and low fatty angus or beef. Boil as much as you can. Don over use the fats that are written.

    Here is an example meal plan including supplements (not for bulking but for mass gain with hypertrophy but should give you a good basis);

    Morning Sup.: 1 scoop of protein and a pill of L-glutamine (1g.)

    Meal I: Oatmeal with non-fatty greek yogurt with walnuts almonds and dried berries + 2 whole eggs (or cottage cheese)
    1 Multi-Vitamin Pill (taking opti-men as basis differs between brands)

    Meal II: Boiled salmon (300g. this would be 200g. if it was any other kind of meat)
    Boiled vegetables (250-300g., beans, brocoli,....)
    1 portion of brown rice (no salt no oil)
    1 Multi vitamin pill

    Meal III: Rice waffles and if you feel the need some boiled chicken (max. 100gr.)

    Pre-Workout Sup.: 2 pills of BCAA (2g.)
    Post-Workout Sup.: 1 scoop of protein + 1 pill of L-Glutamine

    Meal IV: Boiled Chicken breast (200g.)
    Boiled vegetables
    Green leaved salad (no dressing)
    1 pill of multi-vitamin (i dont use this one it depends on your body reaction)

    Notes: This is a more basic structure from my own diet. I tried to give you a basis. I do not use pre-workout sahkes etc. as you can see. That is because I do strength and hypertrophy hyrid workouts based on lean structure mixture... Your meal program depends on lots of things. There are key point like not touching basic sugar at all (only fruits and berries but not more than 2-3 bananas per week this is a common mistake). Dont eat close to your workout you should not be hungry neither full in the stomach... I prepare my meal I and II the day before while preparing meal IV.

    I dont know how readable this is since i tried writing it in 5 minutes at work if you have any questions please do ask.

    Sorry for the bad english I am at work lol :)

    mug [553318]

    semi readable :P probably not for the OP though he will probably be lost. good clean food examples.

    usually only come to these forums for a laugh here at the responses people give. little shocked actually to see someone who knows what healthy is on here :S

    Mr_FriggleFish [1651360]

    It's readable and easy to understand. I don't know if I explained this right. Where I live healthy stuff is expensive and hard to get ahold of. So I mostly eat rice, potatoes,bread,oats for carbs, eggs,moose meat, canned chicken, chicken breasts(sometimes) Greek yogurt, cottage cheese, protein shakes for protein and avocado, eggs, fish oil, peanut butter and what ever else for fat. These are all things I always have at the house. It's just I have a very busy week with school, work and hockey so I need to make my meals in advance. I need a lot of calories in order to put on muscle because I skate pretty much everyday, and it's hard to put on muscle without enough calories. Thanks for the response though. It will really help out any new people that want a structure for their meals. I currently eat 3 big meals and 4 smaller meals through out the day. I'm trying to consume at least 4000 calories. I'm also quite experience with the science and stuff behind working out in the gym and out. "80% diet and 30% Gym because you should be giving it 110%" Sorry about the jumble of writing I'm typing this on my phone in a vehicle.

    The_Koala [1585355]

    I see, first of all 7 meals with 3 big + 4 is bit too much, not good for your mouth health (because of ph levels in your mouth) also for your digesting system. For calories I can't tell much. For the program i wrote even though i sold you that it is basic, it is definitely not for beginners. I was (still giving private classes) a personal trainer assistant (yes to the trainer since i wasn't a sports bachelor lol), played 1st division (not is u.s.) american football for 4 years and close combat... I right now do survival sports and body enhancement fitness (lets say something between fitness an body building). I also have experience on nutritions. Not too much on supplements though (since I was either not using or as you can see going low on them). I also have a habit of cooking the day before since this is almost a must to keep your nutrition clean and steady. For me to be able to help you much more specifically i would need to know your full training scheme, your hight, weight, body type and approx. BMI (you can take an objective guess about your fat percentage). If you can give me these we can write you a much better diet.
    supplements suck anyways... well... i mean protein shakes, creatine, multi vitamins, glutamine, BCAA aside since i use those xD

    So many of them are just there to waste people's money. I can barely afford all the ones i do use :/ sometimes i skip out on glutamine and BCAA's only because there is some in protein shakes.
    • The_Koala [1585355]
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    Posted on 20:00:00 - 25/02/15 (6 years ago)
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    The_Koala [1585355]

    No such thing as bulking meals mate :) Just adjust your calories and carbs.

    For bulking process you need %40 protein %40 carb and %20 (maybe even 30-30 with fat and carb) fat income. At least 4-5 meals and 6 (to keep you metabolism working) if possible.

    For carbs use brown rice (not normal white ones sorry), oatmeal, sweet potatoes and for variety you can eat light weighted Wasa. Also if these dont keep you full you can eat natural brown (whole grain) bread and supplement you mid-meals with super-food waffles (very low calory snacks to keep you full).

    For fats, fish oil, coconut oil or extra-virgin olive oil also walnuts and almonds. You can also try peanuts (natural peanut butter counts) pistachios. For nuts dont exceed 60g. per day.

    For protein chicken, FISH (especially salmon) and low fatty angus or beef. Boil as much as you can. Don over use the fats that are written.

    Here is an example meal plan including supplements (not for bulking but for mass gain with hypertrophy but should give you a good basis);

    Morning Sup.: 1 scoop of protein and a pill of L-glutamine (1g.)

    Meal I: Oatmeal with non-fatty greek yogurt with walnuts almonds and dried berries + 2 whole eggs (or cottage cheese)
    1 Multi-Vitamin Pill (taking opti-men as basis differs between brands)

    Meal II: Boiled salmon (300g. this would be 200g. if it was any other kind of meat)
    Boiled vegetables (250-300g., beans, brocoli,....)
    1 portion of brown rice (no salt no oil)
    1 Multi vitamin pill

    Meal III: Rice waffles and if you feel the need some boiled chicken (max. 100gr.)

    Pre-Workout Sup.: 2 pills of BCAA (2g.)
    Post-Workout Sup.: 1 scoop of protein + 1 pill of L-Glutamine

    Meal IV: Boiled Chicken breast (200g.)
    Boiled vegetables
    Green leaved salad (no dressing)
    1 pill of multi-vitamin (i dont use this one it depends on your body reaction)

    Notes: This is a more basic structure from my own diet. I tried to give you a basis. I do not use pre-workout sahkes etc. as you can see. That is because I do strength and hypertrophy hyrid workouts based on lean structure mixture... Your meal program depends on lots of things. There are key point like not touching basic sugar at all (only fruits and berries but not more than 2-3 bananas per week this is a common mistake). Dont eat close to your workout you should not be hungry neither full in the stomach... I prepare my meal I and II the day before while preparing meal IV.

    I dont know how readable this is since i tried writing it in 5 minutes at work if you have any questions please do ask.

    Sorry for the bad english I am at work lol :)

    mug [553318]

    semi readable :P probably not for the OP though he will probably be lost. good clean food examples.

    usually only come to these forums for a laugh here at the responses people give. little shocked actually to see someone who knows what healthy is on here :S

    Mr_FriggleFish [1651360]

    It's readable and easy to understand. I don't know if I explained this right. Where I live healthy stuff is expensive and hard to get ahold of. So I mostly eat rice, potatoes,bread,oats for carbs, eggs,moose meat, canned chicken, chicken breasts(sometimes) Greek yogurt, cottage cheese, protein shakes for protein and avocado, eggs, fish oil, peanut butter and what ever else for fat. These are all things I always have at the house. It's just I have a very busy week with school, work and hockey so I need to make my meals in advance. I need a lot of calories in order to put on muscle because I skate pretty much everyday, and it's hard to put on muscle without enough calories. Thanks for the response though. It will really help out any new people that want a structure for their meals. I currently eat 3 big meals and 4 smaller meals through out the day. I'm trying to consume at least 4000 calories. I'm also quite experience with the science and stuff behind working out in the gym and out. "80% diet and 30% Gym because you should be giving it 110%" Sorry about the jumble of writing I'm typing this on my phone in a vehicle.

    The_Koala [1585355]

    I see, first of all 7 meals with 3 big + 4 is bit too much, not good for your mouth health (because of ph levels in your mouth) also for your digesting system. For calories I can't tell much. For the program i wrote even though i sold you that it is basic, it is definitely not for beginners. I was (still giving private classes) a personal trainer assistant (yes to the trainer since i wasn't a sports bachelor lol), played 1st division (not is u.s.) american football for 4 years and close combat... I right now do survival sports and body enhancement fitness (lets say something between fitness an body building). I also have experience on nutritions. Not too much on supplements though (since I was either not using or as you can see going low on them). I also have a habit of cooking the day before since this is almost a must to keep your nutrition clean and steady. For me to be able to help you much more specifically i would need to know your full training scheme, your hight, weight, body type and approx. BMI (you can take an objective guess about your fat percentage). If you can give me these we can write you a much better diet.

    mug [553318]

    supplements suck anyways... well... i mean protein shakes, creatine, multi vitamins, glutamine, BCAA aside since i use those xD

    So many of them are just there to waste people's money. I can barely afford all the ones i do use :/ sometimes i skip out on glutamine and BCAA's only because there is some in protein shakes.
    Skip creatine no need at all :) i am higher performance than my creatine using friends but never skip BCAA and glutamine :)

    if you are trying to be a professional in body building etc. those won't suffice (never used creatine)
    Last edited by The_Koala on 20:07:01 - 25/02/15
    • mug [553318]
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    Posted on 20:14:59 - 25/02/15 (6 years ago)
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    The_Koala [1585355]

    No such thing as bulking meals mate :) Just adjust your calories and carbs.

    For bulking process you need %40 protein %40 carb and %20 (maybe even 30-30 with fat and carb) fat income. At least 4-5 meals and 6 (to keep you metabolism working) if possible.

    For carbs use brown rice (not normal white ones sorry), oatmeal, sweet potatoes and for variety you can eat light weighted Wasa. Also if these dont keep you full you can eat natural brown (whole grain) bread and supplement you mid-meals with super-food waffles (very low calory snacks to keep you full).

    For fats, fish oil, coconut oil or extra-virgin olive oil also walnuts and almonds. You can also try peanuts (natural peanut butter counts) pistachios. For nuts dont exceed 60g. per day.

    For protein chicken, FISH (especially salmon) and low fatty angus or beef. Boil as much as you can. Don over use the fats that are written.

    Here is an example meal plan including supplements (not for bulking but for mass gain with hypertrophy but should give you a good basis);

    Morning Sup.: 1 scoop of protein and a pill of L-glutamine (1g.)

    Meal I: Oatmeal with non-fatty greek yogurt with walnuts almonds and dried berries + 2 whole eggs (or cottage cheese)
    1 Multi-Vitamin Pill (taking opti-men as basis differs between brands)

    Meal II: Boiled salmon (300g. this would be 200g. if it was any other kind of meat)
    Boiled vegetables (250-300g., beans, brocoli,....)
    1 portion of brown rice (no salt no oil)
    1 Multi vitamin pill

    Meal III: Rice waffles and if you feel the need some boiled chicken (max. 100gr.)

    Pre-Workout Sup.: 2 pills of BCAA (2g.)
    Post-Workout Sup.: 1 scoop of protein + 1 pill of L-Glutamine

    Meal IV: Boiled Chicken breast (200g.)
    Boiled vegetables
    Green leaved salad (no dressing)
    1 pill of multi-vitamin (i dont use this one it depends on your body reaction)

    Notes: This is a more basic structure from my own diet. I tried to give you a basis. I do not use pre-workout sahkes etc. as you can see. That is because I do strength and hypertrophy hyrid workouts based on lean structure mixture... Your meal program depends on lots of things. There are key point like not touching basic sugar at all (only fruits and berries but not more than 2-3 bananas per week this is a common mistake). Dont eat close to your workout you should not be hungry neither full in the stomach... I prepare my meal I and II the day before while preparing meal IV.

    I dont know how readable this is since i tried writing it in 5 minutes at work if you have any questions please do ask.

    Sorry for the bad english I am at work lol :)

    mug [553318]

    semi readable :P probably not for the OP though he will probably be lost. good clean food examples.

    usually only come to these forums for a laugh here at the responses people give. little shocked actually to see someone who knows what healthy is on here :S

    Mr_FriggleFish [1651360]

    It's readable and easy to understand. I don't know if I explained this right. Where I live healthy stuff is expensive and hard to get ahold of. So I mostly eat rice, potatoes,bread,oats for carbs, eggs,moose meat, canned chicken, chicken breasts(sometimes) Greek yogurt, cottage cheese, protein shakes for protein and avocado, eggs, fish oil, peanut butter and what ever else for fat. These are all things I always have at the house. It's just I have a very busy week with school, work and hockey so I need to make my meals in advance. I need a lot of calories in order to put on muscle because I skate pretty much everyday, and it's hard to put on muscle without enough calories. Thanks for the response though. It will really help out any new people that want a structure for their meals. I currently eat 3 big meals and 4 smaller meals through out the day. I'm trying to consume at least 4000 calories. I'm also quite experience with the science and stuff behind working out in the gym and out. "80% diet and 30% Gym because you should be giving it 110%" Sorry about the jumble of writing I'm typing this on my phone in a vehicle.

    The_Koala [1585355]

    I see, first of all 7 meals with 3 big + 4 is bit too much, not good for your mouth health (because of ph levels in your mouth) also for your digesting system. For calories I can't tell much. For the program i wrote even though i sold you that it is basic, it is definitely not for beginners. I was (still giving private classes) a personal trainer assistant (yes to the trainer since i wasn't a sports bachelor lol), played 1st division (not is u.s.) american football for 4 years and close combat... I right now do survival sports and body enhancement fitness (lets say something between fitness an body building). I also have experience on nutritions. Not too much on supplements though (since I was either not using or as you can see going low on them). I also have a habit of cooking the day before since this is almost a must to keep your nutrition clean and steady. For me to be able to help you much more specifically i would need to know your full training scheme, your hight, weight, body type and approx. BMI (you can take an objective guess about your fat percentage). If you can give me these we can write you a much better diet.

    mug [553318]

    supplements suck anyways... well... i mean protein shakes, creatine, multi vitamins, glutamine, BCAA aside since i use those xD

    So many of them are just there to waste people's money. I can barely afford all the ones i do use :/ sometimes i skip out on glutamine and BCAA's only because there is some in protein shakes.

    The_Koala [1585355]

    Skip creatine no need at all :) i am higher performance than my creatine using friends but never skip BCAA and glutamine :)

    if you are trying to be a professional in body building etc. those won't suffice (never used creatine)
    i get the creatine free :D - i wish i could afford to take glutamine and BCAA's as well as a few others like fish oil and vitamin C but im too poor to afford these things so that is why i have to skip out time to time :(

    would be living the life if i could afford them all the time.
    • The_Koala [1585355]
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    Posted on 20:18:32 - 25/02/15 (6 years ago)
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    mug [553318]

    semi readable :P probably not for the OP though he will probably be lost. good clean food examples.

    usually only come to these forums for a laugh here at the responses people give. little shocked actually to see someone who knows what healthy is on here :S

    Mr_FriggleFish [1651360]

    It's readable and easy to understand. I don't know if I explained this right. Where I live healthy stuff is expensive and hard to get ahold of. So I mostly eat rice, potatoes,bread,oats for carbs, eggs,moose meat, canned chicken, chicken breasts(sometimes) Greek yogurt, cottage cheese, protein shakes for protein and avocado, eggs, fish oil, peanut butter and what ever else for fat. These are all things I always have at the house. It's just I have a very busy week with school, work and hockey so I need to make my meals in advance. I need a lot of calories in order to put on muscle because I skate pretty much everyday, and it's hard to put on muscle without enough calories. Thanks for the response though. It will really help out any new people that want a structure for their meals. I currently eat 3 big meals and 4 smaller meals through out the day. I'm trying to consume at least 4000 calories. I'm also quite experience with the science and stuff behind working out in the gym and out. "80% diet and 30% Gym because you should be giving it 110%" Sorry about the jumble of writing I'm typing this on my phone in a vehicle.

    The_Koala [1585355]

    I see, first of all 7 meals with 3 big + 4 is bit too much, not good for your mouth health (because of ph levels in your mouth) also for your digesting system. For calories I can't tell much. For the program i wrote even though i sold you that it is basic, it is definitely not for beginners. I was (still giving private classes) a personal trainer assistant (yes to the trainer since i wasn't a sports bachelor lol), played 1st division (not is u.s.) american football for 4 years and close combat... I right now do survival sports and body enhancement fitness (lets say something between fitness an body building). I also have experience on nutritions. Not too much on supplements though (since I was either not using or as you can see going low on them). I also have a habit of cooking the day before since this is almost a must to keep your nutrition clean and steady. For me to be able to help you much more specifically i would need to know your full training scheme, your hight, weight, body type and approx. BMI (you can take an objective guess about your fat percentage). If you can give me these we can write you a much better diet.

    mug [553318]

    supplements suck anyways... well... i mean protein shakes, creatine, multi vitamins, glutamine, BCAA aside since i use those xD

    So many of them are just there to waste people's money. I can barely afford all the ones i do use :/ sometimes i skip out on glutamine and BCAA's only because there is some in protein shakes.

    The_Koala [1585355]

    Skip creatine no need at all :) i am higher performance than my creatine using friends but never skip BCAA and glutamine :)

    if you are trying to be a professional in body building etc. those won't suffice (never used creatine)

    mug [553318]

    i get the creatine free :D - i wish i could afford to take glutamine and BCAA's as well as a few others like fish oil and vitamin C but im too poor to afford these things so that is why i have to skip out time to time :(

    would be living the life if i could afford them all the time.
    I see your point, it is cheap where i live now but it is also very expensive in my home country.
    Good luck matey :)

    Pm me if you wanna chat me freely...
    • Mr_FriggleFish [1651360]
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    Posted on 05:46:07 - 26/02/15 (6 years ago)
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    Monday: Legs, Calves, Core
    Tuesday: Chest, Lunch Skate
    Wednesday: Shoulders, Core, Evening Skate
    Thursday: Back, Evening Skate
    Friday: Calves, Biceps, Core
    Saturday: Rest day or 2 or more hockey games
    Sunday: Rest day or 2 or more hockey games

    I also do cardio after every workout.

    Weight: 205
    Height: 6'2''
    Fat%: I stepped on a scale a few months ago and I started at 13% but I think i got down to 12%. I'm not sure how accurate it is.
    BMI: 26.5
    • Mr_FriggleFish [1651360]
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    Posted on 05:50:42 - 26/02/15 (6 years ago)
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    I also want to add I have been away from home for 2 weeks (For my grandfathers funeral, like I said I live far away) and I haven't being eating right (I tried my best)
    • The_Koala [1585355]
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    Posted on 08:08:45 - 26/02/15 (6 years ago)
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    Mr_FriggleFish [1651360]

    I also want to add I have been away from home for 2 weeks (For my grandfathers funeral, like I said I live far away) and I haven't being eating right (I tried my best)
    My condolences, that is pretty much normal dont be harsh on yourself. I am checking your post need to change them to metric system than i will give you some advice.

    Edit: Your BMI and fat percentage you give is inconsistent :) As far as I can see you are at probably at %17-14 range (maybe even a bit higher). With a 1.85m length, 92 kg. weight and %12 percent fat you would be running for semi-pro body building competitions :)

    Can you be a bit more specific about your weekends and stakes?
    Last edited by The_Koala on 08:12:51 - 26/02/15
    • Mr_FriggleFish [1651360]
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    Posted on 17:13:31 - 26/02/15 (6 years ago)
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    A rest day is 30 minutes of Cardio. 3 minutes easy 1 minute hard.
    A normal hockey weekend is 2 games. Unless it's a tournament then it's 4-6.
    My Lunch skates are 30-45 minutes long and are just a bit of shooting and quick feet training.
    My evening skates are 55-60 minutes and are mostly flow drills, bag skates and breakouts.
    I made a mistake, on Thursday: Back, lunch skate, evening skate.

    And I knew there was something wrong with the fat percentage hahaha.

    Also thanks for the condolence :)
    • The_Koala [1585355]
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    Posted on 07:28:04 - 27/02/15 (6 years ago)
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    Mr_FriggleFish [1651360]

    A rest day is 30 minutes of Cardio. 3 minutes easy 1 minute hard.
    A normal hockey weekend is 2 games. Unless it's a tournament then it's 4-6.
    My Lunch skates are 30-45 minutes long and are just a bit of shooting and quick feet training.
    My evening skates are 55-60 minutes and are mostly flow drills, bag skates and breakouts.
    I made a mistake, on Thursday: Back, lunch skate, evening skate.

    And I knew there was something wrong with the fat percentage hahaha.

    Also thanks for the condolence :)
    This is going to be a tough regimen to write :) I will literally spend some time on it :)

    Haha there mostly is :)

    ^^
    • DeLarge [1863557]
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    Posted on 21:27:25 - 01/03/15 (6 years ago)
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    minute brown rice with steaks
    • ultimatemaster [180173]
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    Posted on 18:11:54 - 07/05/15 (6 years ago)
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    Here is what you need:
    12 ounces of half and half
    12 raw eggs
    1/3 cup of protein power
    1 banana
    1 dash of cinnamon

    Mix it in the morning and drink it in 3 seprarate servings, this is what Vince Gironda used, and it has helped me.
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